JJ, who is a friend of mine, recently talked with me to talk about his heart rate when he was sparring during Filipino martial arts training.
He asked whether it is OK that his heart rate went up to 203/ min during that time. He felt fine other than being rightfully tired, but he did not have any other problems like chest pains or lightheadedness.
Assuming that JJ’s resting heart rate is 70/min, and him being 48 years old, his maximum or peak heart rate should only be 172. During his training, he went way over the top, but he did well. That’s because JJ takes care of his health.
In other sports, Formula 1 drivers can have a heart rate of 150 and can peak at 170 – 180 per minute, depending on the driver. This is why, during the off-season, elite drivers work on their cardiovascular fitness.
In martial arts sparring, cardiovascular endurance is crucial. Thinking and executing a technique that you have mastered is hard if you are busy catching your breath. Furthermore, you have to stay in the game or else you will get hit! That’s no fun!
In times of stress, adrenaline surges and makes the heart rate and blood pressure rise. Therefore, a well-conditioned cardiovascular and respiratory system is essential.
Real Life Offers High-Intensity Situations
Stressful situations abound in real life like the fires in California, flooding in the midwest, earthquakes, and civil disturbances, including riots.
Unlike in HIIT exercises, we don’t have control over severe real-life events. You cannot just walk away from them. You have to stay in control, or else the situation can overwhelm you. In those times, a clear mind is needed to make quick, rapid decisions. A strong and healthy body may be called to pull, swim, run, lift, carry, or all of the above.
Take Away Lessons
- Always monitor your heart rate while training to know how your body responds to high levels of stress. Cooldown once you reach your target heart rate.
- High-intensity interval exercises may be the nearest thing that can prepare you for life’s surprises.
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Related reading:
The Benefits of Fasting and Fitness in TEOTWAWKI
High-Intensity Interval Training can Activate Ischemic Preconditioning
The 20/80 Rule for Health
21 Benefits of High-Intensity Interval Training
Are You Ready for High-Intensity Life Situations?
Image Credits: JJ Heart rate chart
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